Su 1.5.14



Hotel training sucks.  It’s easy to get spoiled with your own equipment.  Working out in the hotel was crowded and most of the limited equipment they had was damaged in some way.  That didn’t stop the AMRAPs from being tough though.  Thankfully only a couple more days of this training environment.

1A. DB seated press pronated grip @ 20×2; 10/8/6/4/2; 60 sec rest

30 / 35 / 40 / 40 lbs.  Last set probably could have gone a bit heavier, but no other DBs available.

1B. Single DB torso row @ 20×1; 4 x 8 – 10 / 60 sec rest

10 x 30 / 10 x 35 / 8 x 40 / 8 x 40.  First set was too light.  Last two sets really lit up my mid- to lower back.

2A. Weighted lunges 3 x 10 (5 ea leg) / 60 sec rest (start with 20 lbs ea hand) 

20 / 25 / 30 lbs.  First two rounds felt very light.  Last round not too challenging.

2B. FLR 1 min hold  3 / 60 sec rest

These weren’t too bad, though I could feel my back where the rows had been working.

+
AMRAP in 8 minutes
5 heavy DB thrusters
10 push ups
15 sit ups

rest 2:00

AMRAP in 8 minutes
5 man makers
10 v-ups
5 burpees

 AMRAP 1: 4 rounds + 3 thrusters; AMRAP 2: 3 rounds + 4 burpees.  Used 45lb DBs for the thrusters.  In both AMRAPs definitely felt my core in the push ups / man makers and sit ups / v ups.  Had to sub in burpees for originally prescribed DUs due to equipment availability.